Fiddleman

Hi Amy - good to see a post from you again. Good job at making it to goal. That is so great. As for motivation to exercise, I like to follow tony horton's advice from p90x: " do your best and forget the rest." It is a powerful, yet simple, statement if you get down to the bare essence of it. Forget what is working against you Forget what happened yesterday (if it was a negative experience). Put one running foot in front of the other and do your best. I remember how much you really enjoyed running. Glad to hear it is still fun for you. I know you will get back to where you want to be. You are a strong person. Keep your goals front and center and you will be surprised at how quickly you will correct it.

Yeah, so why isn't drug and alcohol use a choice too? It seems to be even more of an individual choice, in my eyes, then obesity. Of course I may be looking at drug and alcohol use in the same way others look at obesity so it's a wash and everyone is wound up in a circular debate where personal preference dictates choice. However, insurance companies should not be designing their policies this way. At least they are not supposed to. The only way out of it is to eliminate the preferential treatment towards one or more demographics of people.

Agree. There is definitely a double standard when is comes to societal injustice. The obese man or woman is invisible or publicly ridiculed when in plain sight, but the smoker or alcoholic is accepted when lighting up or drinking a few long islands in public. Infuriating, even now when on the attractive side of the coin (sorry about self promoting, but I have worked really hard to get to the point where I can state this). Yet there are so many public announcements on tv, on the radio, in the magazines and on the billboards, mandated by government, which emphasize drinking leads to alcoholism and smoking leads to cancer. And alcoholism and cancer leads to death. It is there in plain sight. Yet, we don't see the same public announcements about obesity and that prevents the average citizen from not looking at obesity like a disease and, perhaps, more like an inconvenience that the obese person can easily fix. Does that make alcoholism or cancer a "better" or "more accepted" illness then obesity? Rhetorical question, I know, but the question is designed to provide a focused lens into the societal injustice around us. It is blatantly clear. Somehow people emphasize with alcoholics and drug pushers and offer acceptance, not ridicule. Why would the same people who feel the need to ridicule obesity not feel the need to ridicule publicly the drug abuser, the alcoholic and the smoker? Clearly they all shorten life in the same manner. If the food industry is anything like big tobacco or big alcohol (I know this phrase does not exist) then it would be in their best interest to educate the average citizen who ridicules obesity that obesity is "acceptable" in order to sell more food. That being said, I think food industry is being a bit indirect about the link of obesity to death by offering healthier alternatives. Yet they are not going out there and linking obesity to death in their advertisements so people will stop treating obesity like something that will just go away if one tries harder. Try telling that to the alcoholic or druggie. What do others think about this?

I agree with vogue (and surely many others). Why stop when you are in the overweight category (>25 bmi)? Why would a doctor even make that suggestion. Time to be what YOU consider a success. Cheers!

It is not necessary to go full on HIIT or cardio zone for 45 minutes or your usual 1 hour to reap the benefits of a better mood and a better feeling body for those of you with desk jobs. For example, I was really dragging this morning and was repeating to myself "how am I going to make it through the day in this chair". And I was really achy everywhere (residual SI ache and neck strain issues). So I popped in my p90x plyo and did two rounds (20 min). The first two rounds plus warmup (8 rounds in whole workout) is always enough to kick my heart rate up and my body loves it. Sure enough, my heart rate was 167 after doing 2 rounds of jump squats, run stance jump squats, foot to foot leaps and swing kicks with as much intensity as I could muster. Not a huge commitment with 20 min, but I am back in the game and feel much much better to do my day job. 20 minutes is nothing if it means a heightened mood for 8 hours. Maybe I will do another 20 min at the end of lunch. I would definitely prescribe exercise like this over SSRI because SSRI basically just flattens out your mood where there are no highs, no lows, just flat lining. Short HIIT bursts on the other hand turns on the feel good * 1000. I will have my regular workout after work, but until then, I will be buzzing from the quick endorphin jolt to the system.

I think that statement of water and protein may be true in first 6 months, 1 year or whatever is the honeymoon phase for an individual, but changes when you are out further. Drinking a lot of water is no challenge to keep kidneys filtered from high protein diet. You just need to practice and slowly increase as you desire. I am talking about after you reach goal and are working on muscle building. At almost 22 months post op, let me assure you that it is not a problem.

Hi vets! I just am reaching out to see what others consider high sodium and does that differ from "the standards." I have been paying attention to my sodium levels for the last month in MFP. No particular reason why from a medical stand point, but it is part of my tracking for p90x workout program. Blood pressure, pulse, etc are fine and actually really good. 55 resting pulse and 110 / 70 BP. Anyways, my daily sodium tracks consistently at +1000 mg then where MFP wants it to be. Here is an example of what I tracked today (anticipating foods until end of day): Calories: 1846 Protein: 248 g (50%) Fat: 46 g (20%) Carb: 149 g (30%) Sodium: 3596 mg. <-- should no be above 2500 mg daily according to MFP. Fiber: 63 g From a perspective of my caloric and macro goals I am spot on. Hit the numbers right where I need them. I could not ask for better numbers. Sodium is way up there though. Most of it comes from the chicken I eat for morning snack, lunch or dinner (e.g 4 oz costco rotisserie chicken -615 mg, 4 oz Tyson teriyaki chicken - 373 mg or 4 oz cooking light chicken pacatta - 574 mg) or the Protein supplements ( Premier Protein 11 oz first meal - 330 mg, Hydrobuilder (1scoop before workout) - 350 mg, whey (1 scoop after workout mixed with green vibrance super food for helping my nutrition out) - 130 mg and casein (2 scoops at bed) - 550 mg). I eat very clean. Mostly just chicken variations, bell peppers, broccoli, Fiber one Cereal, steel oats, salmon, protein supplements. Things like that. Not complicated and fairly easy to prepare for myself. I do not mind repetitive food. In fact, I would rather have it that way instead of trying to figure it out every day as most meals are my responsibility and my kitchen time is pretty limited. I won't likely change from eating chicken or taking my Protein shakes. Both work very well as a protein source in order to hit the numbers and I enjoy it. Should I care? Do others think about sodium levels? Again, vitals are fine. Weight is where it needs to be per current goals (eg no major Water retention issue). No heart palps. I have good muscular definition from daily workouts (again, no water retention issues). Thanks for your feedback.

Almost two years out myself. Let's see. The amount I eat depends on what I am eating. Usually, I can eat about 4 oz of chicken, sometimes less for unexplainable reasons. I always measure this out on my little scalable. It just takes a few seconds and I have a pretty good sense of what 4 oz is so usually get pretty close on the first weighing. I can eat endless amounts of Fiber one Cereal. Love the stuff and it mushes up really well. You would think it would cause restriction because of the high fiber, but sadly it does not. I have to measure out 1/2 cup. I can eat Protein bars without feeling any restriction, so I do not eat them unless it is a real crunch situation. If I set one, I usually want 2 and then 3, so no, not good for me to even eat one. Quest bars are the worst in triggering my desires. I can eat 2-3 oz of veggie like cooked brocolli or raw red pepper. I need to be a little careful because too much red pepper, for example, causes slimes in me quite easily, even to this day. I remember most trouble areas with eating went away by month 6, and after that, the amount of food I can eat in a meal has not changed that much. Again, my typical meal looks like 4 oz of lean protein and 2 oz of some veggie. I do not typically have any trouble with these numbers so am pretty good about measuring.

I am on the exercise "feel good" band wagon also. If I do not exercise in a day, I have a much harder time dealing with stressors and daily problems that come up, mostly work related, some which are simply imaginary in my own head. Exercise normalizes my mood and even keeps me on the up side of things. I wish my personality did not depend so much on releasing endorphins from exercise, but that is the way it is having somewhat of a type a and addictive personality. Before surgery, I used food often to feel better, to bring me out of my constant moody blues. Now I use exercise and fitness. I do hope you find something that balances out your mood because struggling with short or long term stretches of deep depression or anxiety is no fun. Been there, done that. Thanks for sharing.

I am a creature of habit. I eat the same thing every day (with the exception of dinner) because that works for me. It makes shopping pretty straight forward as well. Here is my typical food distribution throughout the day: 6 am- premier shake and 1 cup Fiber one 9 am: 4 oz chicken and 1/2 cup red bell pepper 12 pm: 4 oz chicken and 1/2 cup red bell pepper 2 pm: 1/2 cup steel oats, 1 scoop chocolate Protein powder and 1/2 cup fiber one - all mixed together. It is yummy! 4 pm : work out 5:30 pm: 2 scoops Protein Powder mixed with scoop super food powder (green vibrance). Sort of nasty, but it helps nutritionally. 7:30 pm: wife prepares. Usually a chicken dish like chicken garlic, or chicken picatta, etc and 2 oz of cooked brocolli. 9:30: 3 scoop casein powder (I like it thick like pudding). And that is it. I do not include dairy products, bread products, sweets, and most of the time, fruit, in my diet. Sometimes I will make a Protein Shake with a banana. There may be some exceptions if we eat out or are otherwise not at home, but habits are easiest to stick to.

Vogue - that makes lot of sense. While I am not professionally an athlete, I do train like one (IMHO). At least that is my goal for every workout- to push my current ability, always adapting. That is one valuable pattern of success I have taken away from cross fit training. That is, to keep pushing yourself to grow in the physical response with respect to competition, sport and personal best. And that requires a lot of daily hydration to replace depleted electrolytes. Maybe my whole thought process on high sodium consumption is unfounded in my case. I hope that I do not learn the answer through a negative anatomical response.

If it helps, I am 5'11", started at 360 # and maintain between 175-180#. I have spent the last year since hitting goal working on athleticism and muscles. So yes, I do believe you can be comfortable at 180# or so. You will definitely be able to run or anything fitness you want to do. I have done a lot over the last year from running 10 k distances to doing cross fit 5-6 days a week to p90x. Just focus on what you want and you will find a way, one step at a time.

yes, I understand the part about constantly eating. Not such a bad thing you know. Eating small high protein meals every 2-3 hours is the only way to reach both protein and caloric goals in order to "burn the fat and feed the muscle" (borrowed from natural body builder Tom V).

Did a little research today and read Costco intentionally pumps 15-20% (of total weight) sodium based solution into the rotisserie chicken. I could probably still enjoy the chicken without that much sodium. We buy Costco rotisserie chicken every week because it is cheap, convenient and tastiest.

Very useful feedback Georgia. Thank you! I did not think sodium was related to stomach cancer. Scary stuff. And definitely I understand the part of drinking water in abundance. Almost a requirement for high protein diets like mine. I drink at least 32 oz an hour, depends on if I have access to a bathroom or not and whether I am about to eat or had just eaten. I always need to wait 20-30 minutes after eating before drinking (yeah, I know, a rule everyone knows...). I almost think I do not have issues with sodium or protein levels because I drink so much water daily. Hope you are feeling better with regards to shingles (and that BP will lower soon for you).

That's really great! Keep it up and you will be at maintenance in no time.

Update- 3rd week of p90x and loving it. Even though it is hard work and sometimes hard to get started on any given day, I look forward to the 1-1.5 hours a day where I "bring it." No matter how I feel when I start, I am always feeling 120% when I am done. In a good way. Not every day is a hard workout. 3 days are hard core lifting days (includes an extra 15 minute ab routine each of these days for a total of about 75 min), 2 plyo metric cardio days, 1 yoga day and 1 stretch day (stretching for a whole hour-how cool is that!). The yoga and stretch days are nice because, well, there are days when I need a physical and mental break. Eating is still about 1800 calories a day of very clean food choices split between 50% Protein, 30% carb and 20% fat. Looking at my protein daily it averages about 250 g, most coming from powders but a lot coming from chicken also. I eat my carbs in the morning (6am) and around my workout (2 pm and 6pm). Some days my macros get off 2-5%, but MFP lets me track and figure out some minor adjustments to make to get the macros right. As for results, my weight is down 8 # from the initial weigh at the start of the month (it first went up about 5-7# the first 2 weeks as my body adjusted to the p90x program), body fat down 7% and muscles are really growing on arms, shoulders chest and back. My waist is trimming up and my shoulders are getting broad, bringing out the tapered body composition. Overall, I like what this program is helping me accomplish as a vet (been at or around goal for a year now). Keep your eye on the prize everyone! Set goals.

I would like to start a thread that encourages long term vets to share their success patterns. It is an open discussion of strategies, NSVs and day to day habits that define your success in being able to maintain or even improve in terms of weight, health, activity or anything else connected to this journey. Life as a vet is where the real work happens so let's share in a way that motivates both new post ops for the future and current vets for the here and now. We have a whole new chapter in our lives to engage in positively as movers and shakers. Let this thread be a beacon of encouragement for all. We have a chance to make real positive differences in the lives of others we interact with.

You have quite a nice fitness plan in place. Super impressed. There is nothing wrong with doing something on your rest day, but keep it light as in active recovery. As others have said, you do need both physical and mental recovery. Even if you feel like you do not need it, lack of rest will catch up with you. Once you become overtrained or have a bout of adrenal fatigue, it takes some time to recover from that. To avoid over training or adrenal fatigue, you might just stick to yoga on that day. I like to do active stretching on my rest day. It is an hour of deliberate stretching from head to toe and it really feels good. I do yoga mid week. The rest of the days in the week are intense lifting or cardio days. The rest days will help you get even better and higher quality lifting and cardio days the rest of the week. Take care.

Target also carries it OTC. Cost is not that bad for a 3 month supply. I find I still need to take 1 20 mg dose daily, even at almost 2 years out. I will be reminded by sleeve if I forget.

You are on a roll. Keep up the great work!

Two weeks so far of p90x 7 days a week. Nutrition still dialed in using mfp to track calories and, more importantly, the macros. I feel great. It is such a fun program with a lot of diversity and is helping build up the muscles and flexibility. No injuries at all. I try and go beast mode on lifting days, but definitely bring it on the cardio days as well. I say 7 days instead of 6 because I do the 1 hour x stretch on Sundays. It is definitely worth it!!

About weight loss and training or HIIT. I have never found my weight to go down when doing hard core workouts. However, I do trim up and my muscles grow. Sort of a lean bulking process. That is why I really do not ever care to track on the scale any longer. If I am happy about what I see with my two eyes, then all is good. I am comfortable in my own skin, so to say. I too enjoy the HydroBuilder, but really only use it sparingly pre workout mixed with some steel oats (1/2 scoop). For after the workout, I have switched to using a scoop of gold standard whey for faster bioavailability mixed with some carbs. Otherwise I shoot for gold standard whey in the morning (1st and 2nd meals) and gold standard casein at bed. Since I have been using MFP this month, I have consistently targeted 250-255 G Protein daily (lean protein and powders). That is 50% of my daily allotted calories of 1800. 30% go to (good) carb and 20% to fat. It is working well and my body is rapidly a-changin' with this nutrition and p90x workouts. I feel pretty good with these supplements.

Very nice!

they want you to have it available in case it is needed, but most end up not needing to use it during surgery.